Fall Has Arrived

Well fall has finally arrived... I’m not a huge fan of the cold but I do love fall fashion! Here are a few fall looks for you all!

Happy Friday!

F.S.F Blogger xo

No Carb Pancakes

 

Ingredients:

 

2-3 egg whites

 

1 scoop of protein powder (your choice)

 

1 ½-2 tbsp water 1 tsp baking powder

 

**Top with 1 tbsp of your favorite nut butter

 

Directions: Mix all ingredients together in a Magic Bullet or by hand. Mixture should be thick. Spray pan with non-stick cooking spray (you must spray your pan or they will stick). Cook for 1-3 minutes, then flip and cook for another 1-2 minutes. Serve warm. I top mine with 1/2 cup of berries or half a banana, a tablespoon of peanut butter and Sugar Free Syrup.

 

 

 

ref;http://www.muscleandfitnesshers.com/recipes?page=2

National Bum Week

 

It must be National Bum week this week!! I don’t know why but this week I’ve been asked 6 times (and its only Wednesday) “I want a bum, what exercises do you do for your bum?” …. I’m sure it varies with each of us, but most women I talk to want to improve their glutes (a.k.a bum). I’m pretty lucky in the bum department, and I owe that to gymnastics!! It really helped shape my bum (so I kind of have a head start), along with good bum genes (thanks mom and dad!)…ahaha… Anyways there are tons of exercises that I do to target the glutes.  It’s important to remember when doing exercises that involve lunging or squatting make sure you are putting the weight in your heels and not on your toes (I actually lift my toes in my shoe which forces me to put the weight in my heels) and also making sure you are focusing on squeezing your glutes. Doing this really gets those glutes burning! J

Here are some of my favourite exercises:

Squats- 4 sets of 20 reps (I use 25+25 (plates) + 40 Barbell= 90lbs)

Walking lunges – 5 sets x20 reps

Single leg lunges (Put your back leg up on a bench) – 3 sets x 20 reps on each leg (I use 50-60lbs barbell)

Sumo Squats with 20lbs dumbbell-  3 x 30 reps

Cable kickbacks- 3 sets 15 reps on each leg.

 Box jumps- 3 sets 20 reps.

Step ups holding 20lbs dumbbells in each hand- 3 sets 15 reps each leg.

F.S.F Blogger xo

H&M Pink and Grey

The whole entire outfit is from H&M :)

 

I didn't buy everything at once but it just so happened everything came to together and before I knew it everything I was wearing was from H&M 

Navy, Ivory and Grey

Blazer and blouse - forever 21

Shorts- dynamite

Purse- H&M

Shoes- Walmart (for $7..AMAZING right!!)



Classy Dress

Dress and Blazer is from Dynamite

Shoes are from Ann Taylor

Purse from H&M

 

Progress :)

Hey Darling’s!

So here is an updated picture on my journey to my fitness competition J I’ve had bronchitis for the past week but I am doing my best to work through it! Doing cardio when your lungs pretty much feel like they are collapsing is not fun what so ever but these are the time when you have to push yourself and stay positive. I’m down 8lbs and about 4% body fat.

Have a great day!

F.S.F Blogger xo

What do I eat?

Hola,

I get asked all the time "What foods do you eat?" "What foods do you stay away from?" "Whats your diet like?" So many question on my diet which I love getting! Exercises and diet/nutrition come hand in hand. You want to lose fat? Build muscle? You need to do both diet and exercise. Here are some of the foods I love!...and then some that I'm not a huge fan off!

Good Protein Foods:

• Lean red meat
• Chicken (no skin)
• Turkey
• Fish
• Low fat dairy - except for eggs

Don't be afraid to eat whole eggs as most of the nutrients are in the yolk. Avoid processed meats, high fat meat.

Good Carb Foods:

• Sweet potatoes
• Yams
• Beans
• Corn
• Brown rice
• Oatmeal
• Whole grain products (I don't really eat bread but I love rice cakes!)
• Veggies(these are fibrous carbs) and fruits such as strawberries
• Bananas
• Pears
• Grapefruit
• Apples

Carbs To Avoid:

• Cookies
• Cakes
• Pastries
• Candy
• White flour
• High sugar foods

Good Fat Choices (in moderation):

• Low fat cheeses
• Cashews
• Avocado
• Walnuts
• Almonds
• Peanut butter
• Olive oil
• Coconut oil

Avoid:

• High fat meats
• High fat dairy
• High fat salad dressings
• Deep fried foods
• Butter

Paris Blues

Top- Express

Jeans- Bluenotes

Bag- H&M

Shoes- Ardenes